Squats and Hops
Busy? Same. That’s why I created “I’ve Only Got 30 Minutes”—for people who have exactly zero time to waste, but still want to crush their fitness goals.
These fast, effective workouts pack a punch without eating up your day. In 30 minutes or less, you’ll build strength, get fit, and feel like a total boss—all with a program designed by someone with 15+ years of experience (that’s me 🙋♂️).
No fluff, no gimmicks, and absolutely no staring at the clock wondering when it’ll end. It’s fitness that works with your busy schedule, not against it. Because let’s be real—30 minutes is still enough time to feel like a superhero.
Got half an hour? Let’s make it count.
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Do AMRAP for 5 minutes: Rear Delt Fly x8 Standing Marches x20 Shoulder Taps x10
B1
DB overhead Press
12, 6, 6, 6
B2
Chin-UP_
4 x 6
C1
RDL
10, 6, 6, 6
C2
Barbell Shrug
10, 6, 6, 6
D1
Hammer Curl
3 x 12
D2
Tricep Pushdown
3 x 12
Circuit
A
Round 1 - 10 seconds of work then 10 seconds of rest for 5 minutes! Round 2 - 20 seconds of work then 20 seconds of rest for 7 minutes! Round 3 - 30 seconds of work then 30 seconds of rest for 10 minutes! Squats Mountain Climbers Skaters Push-Ups Lunges
Circuit
A
Do AMRAP in 5 minutes: I's and Y's x5 Shin Box x8 Reverse Lunge and Reach x8
B1
Goblet Squat
12, 6, 6, 6
B2
DB Fly
12, 6, 6, 6
C1
DB Pullover
10, 6, 6, 6
C2
Push Ups
4 x 10
D1
Dumbbell Walking Lunges
3 x 10
D2
Ab Rollout
3 x 8
Conditioning
A
IW Circuit
Do either 3, 4, or 5 rounds depending on how much of a challenge you want. 10 reps of each exercise DB Lunges DB Floor Press DB Calf Raises DB Row DB Alt Bicep Curls 2 minute rest
Circuit
A
Do AMRAP in 5 minutes: Bodyweight Squats x5 Glute Rainbows x8 Bird Dogs x8
B1
1 Dumbbell bench
12, 6, 6, 6
B2
1-Arm DB Row
12, 6, 6, 6
C1
DB Deadlift
10, 6, 6, 6
C2
DB Upright Row
10, 6, 6, 6
D1
Barbell Curls
3 x 12
D2
DB Tricep Kickbacks
3 x 12
A
Drink a Beer!
